Latest news with #MichelleRouthenstein
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3 days ago
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The #1 Fruit to Eat to Help Lower Your Cholesterol, According to Dietitians
Reviewed by Dietitian Alyssa Pike, RDNKey Points Apples are the No. 1 fruit to eat more of to help lower your cholesterol. Apples contain soluble fiber, antioxidants and phytosterols. Expert strategies for managing cholesterol include eating more fiber, exercising regularly and managing stress.I'd be rich if I had a dollar for every time someone asked me, 'But isn't fruit bad for you? It has so much sugar.' Nope! Don't let anyone scare you—fruit is one of the healthiest foods you can bite into. It's loaded with vitamins and minerals, plus fiber—a key nutrient the majority of Americans aren't getting enough of. , And with about 11% of U.S. adults diagnosed with high cholesterol, adding more fruit to your diet is one simple way you can help your heart. If you're looking to start with just one fruit to eat more of to help lower your cholesterol, we suggest apples. Below, we dive into all the science-backed reasons why apples are No. 1. Why Apples Are the #1 Fruit 1. They Are Packed with Soluble Fiber Did you know that there are over 7,500 apple varieties grown around the world? Apples remain one of the most popular fruits, and for good reason. One key factor that helps apples lower cholesterol is their soluble fiber content. 'Apples contain pectin, a type of soluble fiber that helps lower cholesterol by binding to cholesterol and bile acids in the digestive system, preventing their absorption and promoting their excretion,' says Michelle Routhenstein, M.S., RD, CDCES, CDN, a preventive cardiology dietitian. One medium apple with the skin on provides about 4 grams of dietary fiber, which is about 15% of your daily needs. , The soluble fiber in apples has been shown to help reduce LDL cholesterol, the so-called 'bad' cholesterol. A small study found that participants with elevated cholesterol levels who ate two apples a day saw decreases in their total and LDL cholesterol levels after eight weeks. 2. They Support a Healthy Gut Our gut is connected to almost every system in the body, so maintaining good gut health is not only important for your digestive tract but also vital in supporting your heart. Certain foods, called prebiotics, help nourish your gut's microbiome and can even aid in cholesterol management. 'Pectin [the fiber found in apples] acts as a prebiotic, feeding the good bacteria in your gut, which can improve how your body handles cholesterol,' says Routhenstein. While pectin supports the flourishing of your gut microbiome, the fibers also undergo fermentation once they reach your colon. This fermentation produces short-chain fatty acids. Syeda Farid, M.S., RDN, CSO, LDN, explains that SCFAs are compounds produced by health-promoting bacteria and can decrease cholesterol synthesis in the liver, ultimately helping to lower cholesterol levels. 3. They Contain Antioxidants Apples are packed with polyphenols, which are bioactive compounds that act as antioxidants and have been linked to several health benefits. 'Apples are a rich source of polyphenol antioxidants, at 110 milligrams per 100 grams,' says Staci Gulbin, M.S., RDN. (That's about the amount in half a medium apple.) Research shows that polyphenols support healthier cholesterol levels in several ways. They work as antioxidants and anti-inflammatory agents, lowering oxidative stress and helping prevent plaque buildup in artery walls, thus slowing development of atherosclerosis. Polyphenols also work as lipid regulators in the body. They can influence genes and enzymes to reduce fat production, block enzymes that make new lipids, and decrease cholesterol absorption. Lastly, they help increase HDL cholesterol, the good type of cholesterol. Finally, apples also are a good source of vitamin C, a powerful antioxidant. A study found that the vitamin C in apples not only inhibited LDL oxidation, but also lowered cholesterol levels, adds Farid. 4. They Boast Phytosterols Phytosterols, or plant sterols, are a compound naturally found in plants including apples. 'Apples contain a moderate amount of phytosterols at 12 to 18 milligrams per 100 grams, which can contribute to cholesterol reduction over time if eaten as part of a heart-healthy diet,' explains Gulbin. Phytosterols work by blocking cholesterol absorption in the body, helping to lower blood cholesterol levels. Studies have found that participants with high cholesterol who consumed diets containing phytosterols saw significant reductions in total cholesterol and LDL cholesterol. Strategies for Better Cholesterol There's more to managing cholesterol than just eating apples—our experts share their top lifestyle strategies to support healthier cholesterol levels: Load up on : Add a variety of rich sources of fiber—such as fruits, vegetables, whole grains, nuts, beans and lentils—to your plate. Research shows fiber-rich foods can help lower LDL cholesterol and reduce risk of heart disease, says Gulbin. To start bumping up your intake, she recommends adding 1 cup of veggies to dinner, eating a piece of fruit with lunch, and enjoying a snack of nuts midday. Start exercising: If you aren't regularly active, it's time to start moving. 'Physical activity boosts HDL levels, and HDL acts like a cleanup crew by carrying LDL cholesterol away from the arteries to the liver, where it can be processed and eliminated,' says Routhenstein. 'Regular exercise also improves blood vessel function and reduces inflammation, further protecting heart health.' The goal is at least 150 minutes of moderate-intense aerobic exercise per week. Swap out saturated fats for unsaturated fats: You can lower your total cholesterol and triglyceride levels by replacing saturated fat sources like red meat and fried foods with unsaturated fat sources like olive oil, avocado, nuts, seeds and fatty fish like salmon, tuna and trout, says Gulbin. Manage stress levels: Chronic stress can harm blood vessels and worsen cholesterol levels. 'Stress hormones are directly linked to cholesterol production in the liver, having the ability to increase LDL levels and decrease HDL levels,' says Farid. So take a yoga class, meditate or do deep-breathing exercises to help lower stress levels. Our Expert Take Apples are the No. 1 fruit to eat more of to help lower your cholesterol. Apples contain soluble fiber, support gut healthand are rich in antioxidants and phytosterols—all of which can help improve your cholesterol levels when part of an overall healthy diet and lifestyle. Experts share additional strategies to help lower cholesterol levels: eat more fiber-rich foods, engage in regular exercise and manage your stress. Turns out an apple a day may truly help keep the doctor (or at least the cardiologist) away! Read the original article on EATINGWELL
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4 days ago
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Broccoli vs. Broccoli Rabe vs. Broccolini—Which Is the Healthiest Choice?
Take a trip down the produce aisle and you'll likely see plenty of broccoli. The vegetable is commonly sold at supermarkets, as it's nutritious and versatile to boot. However, if you happen to see broccoli rabe or broccolini nearby, you might wonder how they compare. To find out, we asked experts to share the nutritional and culinary differences of the vegetables—and whether you can use them Routhenstein, MS, RD, CDCES, CDN, preventive cardiology dietitian and certified diabetes educator Richard LaMarita, chef-instructor of plant-based culinary arts at the Institute of Culinary Education in New York CityWhat Is Broccoli? Broccoli is a cruciferous vegetable that's native to the Mediterranean. It's part of the Brassicaceae family, which also includes vegetables like kale, cauliflower, and Brussels sprouts. It consists of a flowering head, which can be broken down into smaller florets, along with leaves and a stalk; all of these components are edible. In terms of appearance, broccoli is most often compared to a tree. Nutrition Broccoli is known for its high vitamin C content, according to registered dietitian Michelle Routhenstein, MS, RD. This is important for supporting immune function and reducing oxidative stress, as vitamin C is a potent antioxidant. The vegetable also provides essential nutrients like vitamin K (for proper wound healing), vitamin A (for eye health), and fiber (for digestion), Routhenstein says. Additionally, broccoli provides glucosinolates, a group of powerful antioxidants mainly found in cruciferous vegetables. Flavor and Texture 'Broccoli is sweet with a hint of bitterness, particularly when raw,' explains plant-based chef Richard LaMarita. When cooked, this sweetness becomes more prominent while the bitterness recedes, he says. It also has a crunchy texture that softens slightly during cooking. What Is Broccoli Rabe? Broccoli rabe, also known as rapini, is a popular ingredient in Italian cuisine. It's a cruciferous vegetable, making it a relative of broccoli. 'The flower buds (florets), leaves, and stems, are all edible, and it's always eaten cooked,' LaMarita says. The florets are tiny and similar to those of broccoli, but the stems are long and thin, like asparagus. Broccoli rabe is also more leafy overall. Nutrition Compared to broccoli, broccoli rabe contains more vitamin A, calcium, and iron, Routhenstein says. It also stands out for its high levels of vitamin K, which is needed for proper blood clotting and bone health. Additionally, broccoli rabe 'contains magnesium and glucosinolates, which contribute to bone health and potential anti-cancer effects,' she says. Flavor and Texture Broccoli rabe is distinctly bitter, according to LaMarita. As a result, it's often paired with sweet ingredients (such as raisins or sun-dried tomatoes) to help balance its bitterness. 'Its texture is like broccoli, but it's generally cooked longer than broccoli or broccolini, so it becomes more tender and [less] crunchy,' he says. What Is Broccolini? Broccolini is commonly known as baby broccoli, but this is a misnomer. It's actually a hybrid of broccoli and Chinese broccoli (gai lan), LaMarita says. 'It's smaller than traditional broccoli with smaller florets and longer, slender, more delicate stems,' he adds. Nutrition 'Broccolini offers a balanced nutrient profile with vitamins C, A, and K, plus B vitamins, calcium, potassium, and sulforaphane,' Routhenstein says. 'These nutrients support immune function, bone health, blood clotting, and energy metabolism.' Furthermore, compared to broccoli and broccoli rabe, broccolini contains slightly more protein. Flavor and Texture The flavor of broccolini can be described as earthy and vegetal. It's also milder than broccoli, LaMarita says. When raw, broccolini is slightly softer than broccoli, though it still has a pleasant crunch. Cooking will make the vegetable more tender. Which One Is Healthier? When it comes to nutrition, all three vegetables are solid choices. As Routhenstein explains, neither one is definitively healthier, and each one offers unique strengths. Case in point: 'Broccoli is best for vitamin C, broccoli rabe for vitamin K and A, and broccolini for a mix of nutrients,' Routhenstein says. Additionally, all three provide fiber and antioxidants, which are essential for overall health. If you're unsure which one to choose, consider your personal needs and the nutrients you'd like to prioritize. Otherwise, think about your desired flavor and texture for your specific dish. Can You Substitute One for the Other? According to LaMarita, broccoli and broccolini can be used interchangeably. That's because they boast a similar flavor and texture. But take note: broccoli has more prominent florets, so keep this in mind if appearance is important. In contrast, broccoli rabe can't replace broccoli or broccolini, LaMarita says. This is due to its bitter flavor and need for cooking, so it's best used in recipes specifically designed for it. If you need a jumping off point, try it in our skillet gnocchi with sausage and broccoli rabe. Read the original article on Real Simple
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4 days ago
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The Latest Thinking on Protein (Again!)
Last year, everyone seemed to discover how important protein is—especially for women over 40. To counter the effects of declines in estrogen (hello, reduced muscle mass and weight gain), a growing number of experts encouraged midlife women to get more of the macronutrient than the USDA's recommended dietary allowance. But have the pro-protein recs gone too far? More from Flow Space Is Fiber the New Protein? Some say yes. 'While protein is an all-important component [for women in midlife], the conversation has swung a little too far in one direction,' says Michelle Routhenstein, a preventive cardiology nutritionist, registered dietitian nutritionist and member of the Medical Advisory Committee for the National Menopause Foundation. So, how much protein should you actually be aiming for to feel your best in midlife? Here's what you need to know about striking the right balance. Why Protein Matters in Midlife There's good reason to prioritize protein as you get older. As you move closer to menopause, a sharp drop in the hormone estrogen signals metabolic changes that promote fat storage (especially abdominal fat) while making it harder to build and maintain lean muscle mass. The result? You begin to burn fewer calories, which can set the stage for weight gain. These changes can also contribute to low-level inflammation that may raise the risk for health problems like heart disease, osteoarthritis and even some cancers. Protein can help counter these effects. 'Getting enough protein is one of the most effective ways to help maintain strength, mobility and bone health—especially as we age,' says Taiyyibah Moughal, a performance-focused registered dietitian nutritionist and founder of The Beast Dietitian based in New York. 'It also helps with metabolism and keeps us feeling full, which can support better eating habits overall.' Indeed, research suggests that perimenopausal and menopausal women who follow high-protein diets tend to lose less muscle mass and gain less weight compared to those who don't prioritize the macronutrient. Higher-protein diets have also been shown to support bone health. So, How Much Protein Should You Actually Be Eating? Most experts are in agreement that getting enough protein in midlife is a good thing. But what does 'enough' actually mean? The USDA's current standard recommendation of 0.8 g of protein per kg of body weight, or around 54 grams of protein for a 150-pound women, 'is honestly the bare minimum,' Moughal says. In other words, we can—and should—be doing better. But when you're constantly being bombarded with advice to have more, more, more, it's easy to assume that the best move is to try to sneak in as much protein as humanly possible. When midlife fitness influencers are touting 150+ grams of protein per day as a reasonable goal, meals consisting of chicken breast tucked into an egg white wrap (they're a thing!) washed down with a protein shake might seem like a genius idea. In fact, the ideal amount of protein for women who are moving towards or have passed menopause is probably somewhere in the middle. While your specific needs depend on your activity level and whether you're actively trying to build muscle mass, research suggests that it's worth aiming for between 1 and 1.2 grams of protein per kg of body weight in your 40s, 50s and beyond. For a 150-pound woman, that's between 68 and 81 grams of protein per day. Some experts believe that a little more would be even better. 'Women over 40 often benefit from closer to 1.2 to 1.6 grams of protein per kg of body weight per day (between 81 and 108 grams for a 150-pound woman) to preserve muscle mass and support metabolic health,' Routhenstein says. That adds up to around 25 to 30 grams of protein per meal, with another 10 to 20 or so grams from snacks. The Downside of Consuming Too Much Protein As with most things that are deemed good for you, it's easy to fall into the trap of more equals better. But the truth is, very high protein diets can come with some downsides. A few biggies worth highlighting: Weight Gain: Adequate protein intake supports a healthy weight, but it's not a magic bullet. 'Too much protein can push your calorie intake up without you realizing it, especially if you're adding shakes and bars on top of meals,' which can actually lead to weight gain, Moughal says. If you want to lose weight on a high-protein diet, you still need to keep your calories in check. Constipation: Prioritizing high protein foods might mean you're eating fewer high-fiber ones, like whole grains, fruits and veggies. At the same time, 'overdoing protein can also increase the risk of dehydration, since processing it creates more waste the kidneys need to flush out,' Routhenstein says. That combo can leave you backed up and bloated. More Saturated Fat and Salt: This one's not a given, but it can be if you're eating a lot of animal protein and processed protein sources (like shakes and meat snacks), Moughal points out. That's a big deal, since salty, saturated fat-rich diets can up your risk for heart disease—which already rises during menopause. Striking the Right Balance To reap all of the benefits that protein has to offer without going overboard, here are a few more tips to keep in mind: Look at your protein amount in each meal or snack. No need to do a protein shake or bar along with that beef salad. Having mega-amounts of protein at one meal (think 40+ grams) isn't any more beneficial than spreading it out throughout the day. Say yes to real food. 'Most women don't need to live on protein powders to meet their needs,' Moughal says. 'Build your meals around whole sources—like eggs, yogurt, fish, beans, lentils or tofu,' instead. Prioritize plant proteins. Pick options like beans, soy foods, nuts and seeds more often. They come with added nutrients like fiber, Routhenstein points out. Plus, eating fewer animal proteins may help manage menopause symptoms like hot flashes. The bottom line? Protein matters more than ever after 40. But it's not the only important nutrient, and if you're upping your protein intake for the sake of your health, going too far could potentially backfire. 'The goal is enough, not excess,' Routhenstein says.
Yahoo
5 days ago
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What Happens to Your Blood Pressure When You Eat Sweet Potatoes Every Day?
What Happens to Your Blood Pressure When You Eat Sweet Potatoes Every Day? originally appeared on Parade. Eating a variety of nutrient-rich foods is the best way to support your body through diet (as the saying goes, eat the rainbow!), but it's also true that most people are creatures of routine. Especially when it comes to breakfast and lunch, many of us have either one or a few go-to meals we have every day, or at least multiple times a one of your go-to foods is sweet potatoes, you may be wondering how eating them regularly is impacting your health, for better or for worse. Sweet potatoes are one food that is often recommended to people with high blood pressure because they're such a heart-healthy choice. But how does eating sweet potatoes every day impact blood pressure? Keep reading to find out.🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 Why Sweet Potatoes Are a Heart-Healthy Choice Michelle Routhenstein, RD, CDE, CND, a cardiovascular dietitian and the owner of Entirely Nourished, says there are several reasons why sweet potatoes are a heart-healthy food. One reason, she explains, is that they're packed with fiber. One sweet potato has about four grams of the nutrient. Fiber isn't just good for your gut. Scientific studies show that a high-fiber diet is beneficial for weight management, which lowers the risk of cardiovascular disease. Lena Beal, MS, RDN, LD, CCTD, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, reveals that another reason why sweet potatoes are a heart-healthy food is that they're high in potassium, which helps counter the effects of sodium and supports healthy blood 'One medium sweet potato provides over 400 milligrams of potassium, which is about 10% of the daily recommended intake. The mineral potassium works by relaxing blood vessel walls and helping the kidneys excrete excess sodium, which in turn reduces blood pressure,' Beal explains. Cardiovascular dietitian Erin Sheehan, RDN, LND, adds to this, saying that sweet potatoes' high potassium content is one reason why they are part of the DASH diet, an eating plan formulated to help people lower their blood pressure. 'The DASH diet (Dietary Approaches to Stop Hypertension) recommends 4,700 milligrams of potassium per day, and sweet potatoes are an easy, whole-food way to contribute to that goal,' she continues. Sheehan says that sweet potatoes also contain magnesium, which supports maintaining healthy blood pressure levels, and they contain heart-healthy antioxidants as How Eating Sweet Potatoes Every Day Can Impact Blood Pressure It bears repeating that eating a wide variety of nutrient-rich foods is best for health, including cardiovascular health. That said, it's perfectly safe—and healthy—to eat sweet potatoes regularly, even every day. If you make a sweet potato part of your daily diet, it will impact your heart health—specifically, your blood pressure.'Eating sweet potatoes regularly helps to lower blood pressure because the potassium in them balances sodium levels in the body, relaxing blood vessels and reducing strain on the heart,' Routhenstein says, echoing what Beal explained earlier. This means that if you eat a sweet potato every day, you will likely see your blood pressure go down—as long as the rest of your diet is healthy, of course. Related: If you want your sweet potato to benefit your heart health even more, Routhenstein recommends topping it with walnuts and cinnamon, two other heart-healthy foods. Walnuts are high in omega-3 fatty acids, which are linked to lowering cholesterol, while cinnamon is high in antioxidants and is a way to give a sweet flavor to your meal without spiking blood sugar levels. Routhenstein adds that the walnuts help the body absorb more of the sweet potato's beta-carotene, a fat-soluble antioxidant. Tips for Keeping Sweet Potatoes Heart-Healthy How you cook your sweet potato matters. Sheehan recommends baking or air-frying your sweet potato with just a little olive oil or avocado oil, which are both excellent sources of heart-healthy monounsaturated fats. 'For flavor without added sugar or salt, season with herbs and spices like cinnamon, paprika, garlic powder, onion powder, rosemary or thyme. For baked sweet potatoes, skip the butter and sour cream in favor of a dollop of plain Greek yogurt, fresh herbs, salsa or a bit of mashed avocado,' Sheehan says, offering up some heart-healthy ways to add more flavor to your meal. Beal and Sheehan both say to avoid loading your sweet potato with butter, brown sugar or marshmallows, which can all take away from its nutritional benefits. As long as you're mindful of how you prepare and add flavor to your sweet potato, it can help lower blood pressure when eaten regularly. Just don't forget all the other heart-healthy foods out there. Sweet potatoes are yummy, but they aren't the only way to support your cardiovascular health! Up Next:Sources Michelle Routhenstein, RD, CDE, CND, cardiovascular dietitian and the owner of Entirely Nourished Lena Beal, MS, RDN, LD, CCTD, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics Erin Sheehan, RDN, LND, cardiovascular dietitian What Happens to Your Blood Pressure When You Eat Sweet Potatoes Every Day? first appeared on Parade on Jul 17, 2025 This story was originally reported by Parade on Jul 17, 2025, where it first appeared.
Yahoo
6 days ago
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6 Surprising Foods That Could Dehydrate You, According to Dietitians
Reviewed by Dietitian Katey Davidson, RD, CPTStaying hydrated supports key functions, such as temperature regulation and digestion. Besides salty foods, other foods can also dehydrate you, such as spicy foods and sugary treats. Instead of avoiding them altogether, pair dehydrating foods with water or water-rich makes up 65% of the human body and is crucial for supporting many bodily functions, including temperature regulation, digestion, energy levels, waste removal and nutrient transport—just to name a few. When you're dehydrated, your body has to work harder to function normally, which can lead to symptoms like fatigue, headaches, dizziness, dry mouth, confusion and dark-colored urine. Chronic dehydration can lead to more serious problems, such as kidney stones and heart complications. 'Hydration helps keep blood at the right viscosity, making it easier for the heart to pump efficiently,' explains Michelle Routhenstein, M.S., RD, CDCES, CDN, a cardiology dietitian and heart-health expert at Entirely Nourished. 'This reduces strain on the cardiovascular system and helps to lower the risk of high blood pressure and heart complications,' she adds. While you may be aware that eating salty foods can lead to dehydration, you may not know that other foods can also be problematic. Below, we asked experts to share the surprising foods that dehydrate you. While spicy foods don't directly cause dehydration, they can contribute to fluid loss through sweat. The compound responsible is capsaicin—the active ingredient in chile peppers that gives them their distinctive heat. Capsaicin activates receptors in the mouth and throat that make the body feel hot, causing you to sweat. It may also temporarily boost metabolism, raising body temperature further and promote additional fluid loss. Although not technically a food, energy drinks can contribute to dehydration. Energy drinks are often packed with caffeine and sugar, which affect how your body maintains hydration. Caffeine and sugar act as diuretics in some people and increase urine production. This causes greater fluid loss and dehydration, notes Routhenstein. Recent research suggests consuming more than 500 milligrams of caffeine per day can cause acute diuresis, or increased urination. Even lower amounts—300 mg—may contribute to dehydration in people who are not regular caffeine users. Energy drinks may contain more caffeine than coffee or tea, making it easy to overdo it. Drinking multiple energy drinks a day can quickly exceed the recommended caffeine limit and can increase your risk of dehydration. Additionally, a single energy drink can exceed your daily limit for added sugar, leading to excess sugar in the bloodstream. The body responds by increasing urine production to flush out the surplus of sugar. Combined with caffeine's potential diuretic effect, the sugar content may further contribute to dehydration. 'Deli meats are higher in sodium and preservatives, which make your kidneys work harder to remove the excess salt, causing you to lose more water through urine,' explains Routhenstein. For example, a slice of processed turkey has 144 mg of sodium, while a slice of processed ham has 123 mg. , Pair deli meats with other ingredients in sandwiches, such as condiments and toppings like olives and pickled jalapeños, and you have a sodium-laden meal that may leave you dehydrated. Eating too much salt disrupts the balance between sodium and fluid in the body. Excess sodium in the bloodstream pulls water out of your cells to restore fluid balance, leading to cellular dehydration. This can lead you to feel thirsty and dehydrated, even though you may still technically be drinking water. Tomatoes themselves may not dehydrate you, but the mix of ingredients in a tomato soup can be dehydrating. 'Tomato soup may be mostly liquid, but it's typically high in sodium, which causes your body to retain water in tissues rather than hydrate cells effectively,' Routhenstein says. This can have a dehydrating effect on the body. Additionally, the classic grilled cheese pairing contributes to a tomato soup meal's sodium content, further exacerbating dehydration. Despite its high water content, consuming asparagus in large quantities (greater than five servings) can dehydrate you. That's because asparagus contains asparagine, an amino acid with diuretic properties, explains Lauren O'Connor, M.S., RDN, RYT. 'If you've been active on a hot day and your hydration isn't adequate, the increased urination it [arginine] triggers might make you feel a bit more parched,' she adds. Still, there's no need to remove this nutritious vegetable from your grocery cart. Instead, pay attention to portion sizes and stick to just a few servings of asparagus. Sugary treats like candy, pastries, desserts and sweetened cereals can dehydrate you, says Carlette Roberts, RD. Sugary treats increase blood sugar, causing a shift in fluid balance. When there's too much sugar in the bloodstream, the body pulls fluid from cells to increase urine production to remove excess sugar and restore fluid balance. Pair water-rich foods with salty meals. Victoria Whittington, RDN, recommends pairing high-water-content foods, such as fruits and vegetables, with salty snacks or meals. 'Consider pairing a cucumber salad with a sandwich or fruit alongside a salty snack,' suggests Whittington. Include hydrating foods at meals. Water isn't the only way to hydrate—high-water-content foods can provide approximately 20% of your daily fluid needs. Routhenstein suggests watermelon as a great option: 'Watermelon is over 90% water and contains L-citrulline, which helps improve blood flow and enhances hydration at the cellular level.' Try topping chia pudding or yogurt with watermelon, or adding it to salads. Choose hydrating snacks. Opt for hydrating foods at snack time to boost energy and beat the afternoon slump. Try a yogurt-based snack, such as yogurt and granola, or a homemade yogurt dip. 'Plain yogurt contains water and important electrolytes like calcium and potassium, which aid in fluid absorption and maintaining hydration,' states Routhenstein. Flavor water. Routhenstein also recommends infusing water with fruit or herbs like lemon, berries or mint to make it more enjoyable. If water tastes better or is more pleasurable, you're more likely to keep hydrated. Make hydration convenient. 'Keep a water bottle where you'll see it—at your desk, in the car or next to your coffee maker,' recommends Whittington. Set alarms. If you struggle with remembering to drink water despite keeping your bottle within eyesight, try setting reminders. Use alarms every hour to encourage water sips throughout the day. Don't wait until you're thirsty. Sip water throughout the day, not just when you're thirsty. You're already dehydrated by the time you experience thirst, as it's a symptom of mild dehydration. While it's important to be mindful of foods that can promote dehydration, you don't have to avoid them completely. Instead, consider how these foods fit into your overall diet, such as watching portion sizes and pairing dehydrating foods with plenty of water to help maintain hydration. Also, support your hydration by carrying a bottle and prioritizing foods with a high water content. Read the original article on EATINGWELL
